Heh, I liked that article by Scott Kustes. It’s funny but the only time of year that I ever got sick was Christmas because that’s when my carb intake would spike tremendously thanks to candy, cakes, and other sweets, and before I knew as much as I do about nutrition I always attributed it to the junk food. I’m definitely passing that article onto all my clients.

Gabe K

Allison et. al – Did anyone happen to find a watch at the box last night? Michael Kors Stainless—- Thanks!

Kirk

Fun times at the Box this morning. It’s always nice when you realize that your Ring Dips absolutely SUCK… You know, another thing to work on. …and the pull ups seemed so nice, but were they good, or just that much better than the horrible dips?… As Rx’d (poorly): 16:06 Then, clearly to make me feel better (insert sarcastic tone here) Jacinto suggested another little WOD: 5 RFT of 10 weighted sit-ups w? 25# overhead 10 Box Jumps 24″ 5:38 This is exactly why I love and hate Crossfit: You are always reminded that you suck (hate & love) but there is always something to work on and improve (love). However, as soon as you get good at something, then something else comes along, or you adapt the exercise to make it harder – more weight, more distance, less time, etc (hate & love) but we get to work with excellent trainers who fix our form, correct our mistakes, encourage us and yell at us when we get lazy (love)… At least there’s more love than hate in this math…

Jeff

14:29 -found myself cheating the top of the ROM on the ring dips by allowing my arms to go out the sides in order to achieve full extension. -next time do fewer ring dip sets since each set begins with a half jumping ring dip rep which doesn’t count and is thus ‘wasted’ energy -as I got more fatigued, I noticed I was slowing my negatives, which is of course very counterproductive

Sara

22:00 Ouch!!! Had to sub TRX dips for ring dips since my gym sucks and I can’t make it to the box today… pretty sure this was actually harder than rings since I now have welts on my arms from the straps and had a few technical difficulties getting it set up so it was semi functional 😉 I am ordering rings today!!

Levi

15:24 Gabe, I haven’t been able to meet up with them. They workout late in the afternoon, when I usually can’t make it. I’ve just been doing these workouts on my own.

jim

Do NOT drop a kettlebell on your toe from overhead! Ouch! Was forced to wear New Balance 574’s with a suit today and can hardly walk. Not fun!

juan

17:57

Dan Def

Someone in the 7:30 intro class requested things she could do in her apartment when she couldn’t make it to the gym. I told her I would paste this link today:http://crossfitallegiance.wordpress.com/vacation-workouts/ In addition to these, Jacinto is a master of vacation or home workouts and I am sure would be happy to make suggestions.

Luke N

13:40…band ring dips

Zach Singer

I find for home WODs, it’s easiest to make a list of what you can do at home (which could vary — do you have a KB, DBs, weight vest, paralettes, jump rope, etc.) Think outside the PU, SU, Squat box though — lunges (w/ something heavy OH — what do you have at home?), Handstand pushups, v-ups, pistols, burpees, tabata sequences, jumping squats, jumping lunges, bear crawls, alligator walk pushups (pushup and at the top step one hand forward, pushup and step the other hand forward — walk ‘x’ distance that way without using your legs/feet). And for a modification of one particular crossfit workout – Burping Annie 50-40-30-20-10 Double Unders Burpees Situps Or maybe DUs, Situps, Burpees — I forget how I first saw it, but have seen it a few times

Mike

15:03 rx’d Ring dips got really slow near the end

Brendan

6:00 as rx’d Great luchtime class today. Have good weekends, everyone.

Dan DeF

Brendan…. 6 minutes!?!?!?!? Jor-El called. He misses his son and wants you to come home to Krypton. Is that time even possible for this WOD? Are you sure you didn’t do Fran by accident and this is your Fran time!?!?!?